"Resistance training matters more than extra protein The cultural obsession with protein intake as the solution to muscle loss overlooks a critical variable: most people are already eating enough protein. Hill points out that the average American consumes about 1.2 g of protein per kilogram of bodyweight, which sits squarely in the 1.2–1.6 g/kg range considered optimal for muscle adaptation — yet 30% of aging adults still have sarcopenia. His explanation: 'most people are not doing resistance training, the stimulus is not there.' Controlled studies show that if you give sedentary people up to 2 g/kg of protein 'nothing happens to their strength or muscle,' whereas adding even the first weekly session of resistance training produces significant gains. Before spending money on protein supplements or restructuring your diet around animal foods for muscle health, the higher-leverage move is simply to begin a consistent resistance-training routine. Source: Simon Hill, Rich Roll Podcast, 2025 Dietary Guidelines Deep Dive"